Trying to get out of functional freeze?

Trying to get out of functional freeze?

Gina Moffa, LCSW, describes “functional freeze” as a form of psychological immobilization. This state can be understood as a trauma response where an individual appears to function normally on the surface while internally experiencing a sense of paralysis or disconnection. The description of feeling “sliced in half” vividly illustrates the dual nature of this experience – outwardly functioning while inwardly feeling immobilized.

Trauma responses can manifest in various ways, and “functional freeze” appears to be a nuanced form of the well-documented freeze response. In trauma literature, the freeze response is often associated with tonic immobility, a state of physical immobility in response to extreme stress. However, functional freeze seems to describe a more complex state where the immobility is primarily psychological rather than physical.

This concept of functional freeze may be particularly relevant for trauma survivors who outwardly appear to be coping well but internally struggle with the effects of their experiences. It highlights the often invisible nature of trauma responses and the importance of understanding these subtle manifestations in therapeutic settings.

To overcome functional freeze, a combination of physical, mental, and lifestyle strategies can be effective. Here are some key approaches:

• Body Movement: Engaging in regular exercise, gentle yoga, stretching, or simply walking can help counteract the immobilization associated with functional freeze. These activities release endorphins, improve mood, and reduce stress.
• Grounding Exercises: Practices that reconnect you with the present moment, such as focusing on your senses or physical objects, can be particularly helpful7. The “5-4-3-2-1” technique involves acknowledging 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Breathing Exercises: Deep breathing techniques, such as box breathing or the 4-7-8 method, can activate the parasympathetic nervous system and promote relaxation. For example, try inhaling for 4 seconds, holding for 7 seconds, and exhaling slowly for 8 seconds.